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Barbell Zercher Good Morning
Barbell Zercher Good Morning is a front-loaded hip hinge variation that targets hamstrings, glutes, and lower back to build posterior chain strength and spinal stability; ideal for accessory work in strength programs.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Traps, Lats, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Traps
5/10Upper Traps, Mid Traps
Lats
4/10Teres Major
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Set the barbell in a squat rack at waist height. Position yourself facing the bar, slide it into the crooks of your elbows, clasp hands in front, and unrack to step back with feet shoulder-width apart.
- Push hips back to initiate the hinge, keeping back neutral and bar close to chest.
- Lower torso forward until nearly parallel to floor or hamstrings stretch maximally, maintaining neutral spine.
- Drive hips forward by pushing heels into ground and squeezing glutes to return upright.
- Lock out hips and knees at top without hyperextending back.
- Repeat for reps, controlling the movement.
Coaching Tips
Form Cues
- Hips back first
- Chest up always
- Squeeze glutes at top
- Elbows tight to body
- Neutral spine throughout
Breathing
Inhale deeply to brace core before hinging down; exhale forcefully as you drive hips forward to stand.
Tempo
3-1-1
Range of Motion
From upright stance with hips and knees extended, hinge until torso is nearly parallel to floor; return to full hip extension without arching back.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain exists
- Use pad for elbow comfort
- Drop bar forward if form fails
- Ensure rack safeties are set
Spotting
Spotting not typically required; use rack safeties for heavy sets to catch bar if needed.
Common Mistakes
- Rounding the back
- Excessive knee bend
- Leaning too far without control
- Poor bracing leading to instability
- Dropping elbows forward
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Elbow joint issues
Flexibility Needed
- Adequate hamstring flexibility for forward lean
- Shoulder flexion to hold bar in elbows
- Ankle dorsiflexion for stable stance
Build Up First
- Mastery of basic hip hinge pattern
- Familiarity with Zercher carry position
- Core bracing proficiency
Also known as
Zercher Good Morning, Barbell Zercher GM
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